It’s Namaste Thursday! Dr. Laurie Buchanan was happy to stop by and share one of everyone’s favorite restorative yoga poses, supported child’s pose. Read along and learn through Dr. Buchanan to relax, restore, and rejuvenate!

“The most important purpose of Yoga is to bring about a deep transformation of the individual–an awakening of intelligence that is free of dependencies and romantic beliefs and ready to meet the accelerating challanges of the 21st century.” ~ Ganga White

About Restorative Yoga

Restorative yoga is a beautiful style of yoga that’s both powerful and gentle. As mentioned in previous articles, this style of yoga is a term for poses done with the full support of bolsters, straps, blankets, or blocks—allowing the practitioner to comfortably sink into a pose that’s held for between 5 and 10 minutes so they can be completely relaxed, absorbed, and present.

Our body is the physical package we reside in during life’s sojourn. If we were told at birth that we’d have one vehicle—one vehicle only—to last our entire our lifetime, you can be certain that we’d take extra good care of it. Just like a vehicle, our body’s reliability and value is extended with care and preventive maintenance.

One of the best preventive and curative methods of self-health—body, mind, and spirit—is yoga. Not a religion or a replacement for your current spiritual path, yoga supplements whatever path you’re on. It teaches us to listen to our breath, which inherently leads us to listen with our heart.

In a world that places tremendous value on busy-ness, you might wonder how being still could possibly be beneficial? First of all, the “active stillness” of restorative yoga is a challenge, and who doesn’t love a good challenge? But more importantly, consistent yoga practice has transformative effects:

• Strengthens the physical body
• Focuses the mind
• Boosts serotonin level
• Decreases anxiety, depression, and fear
• Enhances sleep
• Boosts the immune system
• Balances blood sugar levels
• Releases muscle tension
• Staves off illness
• Slows the aging process

Supported Child’s Pose

This pose is like a refuge from life’s storms—a personal sanctuary that soothes frazzled nerves. Protective in nature, this forward-bending posture shields the vital energy centers of the body, providing us with the confidence to release and let go, even from a place of overwhelm.

Here’s how it’s done:

• Slowly lower yourself so that both knees are on your yoga mat a little wider than your hips (if you need more padding, place a folded blanket beneath your knees). Your shins should be flat on the mat with your feet behind you, soles facing the ceiling.
• Sit on your heels.
• Place a bolster (pillow, couch cushion, or rolled blanket) lengthwise between your thighs; exhale and lay forward onto the bolster, turning your head sideways and let the bolster support the full weight of your head.
• Allow your arms to relax to the ground, reaching forward a bit.
• Close your eyes and focus on your breath. As humans, we breathe approximately 22,000 times each day. Allow this pose to help you find a deep connection with each breath.
• Halfway through the pose, turn your head the other way so that your neck receives an even stretch.

Modifications

• If you want more height in the forward bend, use two bolsters—stacked—one between your thighs, the other staggered toward you so it’s just under your belly (or more blankets and pillows).

• If your feet or ankles are uncomfortable or cramp, roll a towel or small blanket and place it under your ankles.

 

One of my favorite restorative asanas, I love how I feel when I melt into supported child’s pose and mentally affirm, “I draw from my inner strength and light.”

On 9/11, we all learned valuable lessons.

“Tragedy is a hell of a teacher. It’s much too strict, but it’s a hell of a teacher.” – Harlan Coben

8:46 am EST: Flight 11 crashes into the North Tower (1 WTC).
9:03 am EST: Flight 175 crashes into the South Tower (2 WTC).
9:37 am EST: Flight 77 crashes into the western side of the Pentagon.
10:03 am EST: Flight 93 crashes into a field in Shanksville, Pennsylvania.

We will remember the events that transpired on September 11th, 2001  forever be. And, the day will go down in history as a marked point of significant change – one that opened up many new possible directions for the fate of humanity.

As the anniversary of 9/11 passes, people share stories that well up buried emotions of fear, anger, and tension from within. How do these feelings still affect our everyday lives? How can we use these events and the strong emotions that go with them to ultimately transform the future?  What can we do to commemorate these events from a positive perspective?

Here are three lessons tragic events like 9/11 teach us about ourselves, and how we can light a pathway toward true freedom in the future.

The Lesson of Perspective

Take a moment to ask yourself “How do I see the future? What can I focus on to be the love this world so desperately needs to journey from fear and pain to peace and freedom?”

“Even though nothing changes, perspective changes everything.”

The past has passed, and the future is what we make it. If we continue to focus on that simmering barbaric anger there will be more anger toward us. If we take on an “eye for an eye” mentality, we will all surely be blind to a possible vision of peace. The power of perspective gives us the chance to change the future, and it’s up to us individually to choose to make a reality from that perspective.  See and act on that perspective starting with your thoughts.  Let it find its way into your words, and eventually into your actions.  Even though nothing changes, perspective changes everything.

The Lesson of Forgiveness

The events of 9/11 will forever be in the minds of those who experienced it, but these are events that only shape us to be who we are right now.  The choice to grow into a compassionate human being is ours to make.  There were surely a series of events in the lives of the responsible terrorists that lead them to believe what they were doing was righteous.  What authority are we given to pass judgement on the people responsible for these heinous crimes?  The answer is none.  Souls were placed within our bodies to experience and grow wiser, to return to Source and bolster its strength.  Let us all forgive for the acts that do not come from the soul, knowing that forgiveness from within provides a chance for peace that stretches outward.

The Lesson of Love

Love is normally directed toward those who also love.  The thought of loving those who show aggression is almost unheard of.  The lesson here is that those who show aggression are the ones who need love the most. If a well was dry, would you neglect it of water? Our souls seek only love, and therefore, those who are deprived of love are the ones who need it most.  As Mother Teresa said,  “I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.”

Begin with a declaration to yourself.  Make the statement:  “Today and every day in the future I will start with myself, seeing from a true perspective of love, peace, and forgiveness.  I will let go of the past and move only into a future that can be if I choose it.”

No matter what may occur, we all have a choice to learn again…

What would be said if there were only one moment to speak up?

The realization of a single moment to speak up creates an immediate feeling of urgency to address the above question.  Humans throughout history have made choices to spark the fire of a true tongue.  During all of these moments, an impact on the course of civilization was created.  No matter how large or small it may have been, that exact moment led the course to what is – right now.

I couldn’t agree more.  Silence protects no one.  Silence changes nothing.

The past has seen society programmed into a fear of speaking up. Right at this very moment, there is a voice out there that has been lulled to a hush, trapped in the mind. Even during this budding age of enlightenment, we find ourselves in a gridlock of sorts, with millions of passive attitudes and engrossed minds churning through an every-day process.

Speak up for yourself, speak up for those in need.

The fear of fines, imprisonment, or even death has loomed overhead for all those who brought thoughts of truth to their tongue in the past.  The few who were not afraid to speak up live throughout history as some of the greatest figures in the course of history.

Where would the world be at this moment had Dr. Martin Luther King never led the famous March on Washington for Jobs and Freedom?  What if Mikhail Gorbachev had never taken the courage to give up the absolute power of Soviet Communism?  And, what if Millicent Fawcett had never decided to campaign for equal rights and votes for women?  Or, what if Jesus never taught a message of love, forgiveness, and faith?  The list goes on.

Again, we see that speaking up has guided humanity to where it is right now, and we’re nowhere near finished.  When the realization is made that a single moment may be all there is to speak up and change the course of societal progress, it suddenly becomes the most important thing that could ever be done.

Realizing the true value of speaking up can open up a world of possibility.  There are multiple situations where you can find that speaking up changes the situation – many times for the better.  Speaking up can change the minds of those against you, or even perhaps those who are against each other.  Speaking up in business could get you a raise, or close a client.  Even standing up in the face of fear and speaking up in your own mind can alter a mood or perspective, leading you to the attraction of a more desirable present moment.  Most importantly, stepping up and speaking out for humanity could create an indelible mark in history that will be cherished and celebrated for generations.

Speaking up in the present moment..

As Eckhart Tolle states,  “Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life”.  Traveling beyond the now to place an opportunity for the future provides an empty guarantee.

Forget about the future and focus solely on the present; speaking up in the present speaks up for the future.

So the question is:

What waits inside you? 

What gifts to humanity can be shared from your soul, starting now?

Restorative yoga is a beautiful style of yoga that’s both powerful and gentle. As mentioned in previous articles, restorative yoga is a term for poses done with the full support of bolsters, straps, blankets, or blocks—allowing the practitioner to comfortably sink into a pose that’s held for between 5 and 10 minutes so they can be completely relaxed, absorbed, and present.

An excellent low-impact exercise, restorative yoga provides the benefits of movement without the strain. A consistent practice not only helps to energize the physical body, but it also promotes a balanced mood and sharp mind. Another advantage of the gentle twisting poses and stretches in restorative yoga is that it slows the loss of bone density—vital for preventing osteoporosis.

There’s a yogic saying, “The body is as young as the spine is flexible.” The gentle stretching of restorative yoga goes a long way toward increased flexibility and a greater range of motion. Supported Seated Forward Bend helps keep the spine pliable and promotes healthy circulation in the spinal cord. It’s a pose you simply melt into.

 

Here’s how to do this restorative yoga pose:

 

• Place a chair on the floor at one end of your yoga mat—a sturdy chair that won’t slide when you lean into it for support.
• Sit cross-legged on the mat facing the front of the chair. You may want to sit on a folded blanket or bolster for added comfort.
• Place a yoga bolster lengthwise between you and the chair, with one end in the circular space between you and your crossed ankles, and the other end leaning against the chair.
• Bend forward, allowing the full weight of your torso and head to lean—melt—into the bolster for support.

“I melt into supported seated forward bend and mentally affirm, “My life is a place of balance and harmony.”

• Rest your forehead on the bolster or turn your head gently to the side—whichever position is most comfortable for you.
• Rest your hands on the exposed end of the bolster.
• As your body fully relaxes, observe your breath: inhale through your nostrils with the mental thought “calm;” exhale through your mouth with the mental thought, “chaos.”
• For comfort, switch the cross of your legs at the halfway point.
• To enhance the stretch, simply reach your hands to each side of the chair back and gently pull and hold to lengthen the side body and spine.

Once you’ve held this deeply relaxing position for between 5 and 10 minutes:

• Gently scoot back to the middle of your mat, taking the bolster with you.
• With legs fully outstretched, place the bolster sideways beneath your knees.
• Adjust your seat so that your sit-bones are comfortable—again, you may want a folded blanket underneath you.
• Slowly bend forward until you’re looking at the bolster between your knees.
• Gently grasp your feet in your hands.
• Close your eyes and observe your breath as before—inhale “calm,” exhale “chaos”—as you let your body fully relax into this pose.

This gentle variation offers an even deeper stretch to the back, spine, side body, and intercostal muscles in-between the ribs.

 

One of my favorite restorative asanas, I love how I feel when I melt into supported seated forward bend and mentally affirm, “My life is a place of balance and harmony.”

 

“The road to health is paved with good intestines!” ~ Sherry A. Rogers

Intestinal and digestive health is something that many people take for granted. The majority of our immune system is based on the gut. So, it is especially important to make sure that your digestive system functions properly.  Stress, poor diet, certain drugs, and aging can all affect the intestines and lead to discomforts and many illnesses. Gut flora is very important to overall health and well-being. By making sure to have a balance of good bacteria will help maintain good digestion.

Reoccurring cycles of antibiotics, birth control pills or other long-term meditations can damage the gut. Toxic substances in food, drink and other environmental influences also damage it’s composition. Good digestive health not only contributes to healthy skin, proper kidney function but can act as a preventative for degenerative diseases, such as multiple sclerosis as well. Luckily, there are many different things that can be done to improve digestive health.

Here are 3 small changes that can create a positive impact on Digestive Health:

1.  Nutrition

Many people have an understanding of how diet and nutrition affect the digestive system, but still, continue to eat poor quality foods. Excessive sugar, refined carbs, fried foods, and excessive alcohol consumption can all cause problems. Food compounds such as gluten, lectin, lactose, and fructose can cause allergy symptoms in many people.

Also, they trigger respiratory problems, immune system T-cell response, digestive problems or even addictive symptoms.  Increase your intake of fresh fruits and vegetables. And, eliminate overcooked and processed foods help to improve gut health immensely.

2.  Exercise

Exercise is an important part of proper digestive health, and yet little people realize the strong connection.  In addition, we need exercise for the body to digest properly, it balances blood sugar and hormone production, improves liver function and boosts the immune system. 30 minutes a day of moderate exercise is essential to overall health and wellness.

3.  Probiotics

Probiotics are live organisms that increase the number of beneficial bacteria in the digestive system and help to maintain a healthy balance in the intestines.

“Incorporating these recommendations into your life will begin to heal your body for the better.”

Therefore, these supplements should be consumed daily as part of a healthy eating plan. The bacteria helps to support health by supporting immune function, enhancing the absorption of nutrients, and protecting against leaky gut syndrome.

A leaky gut allows pathogens to penetrate the gut wall, which causes havoc on the body. Probiotics can be found either in supplement form or in real fermented foods, which can be made very easily and cost-effectively. Kombucha, Kefir, Sauerkraut, and yogurt are all examples of delicious probiotic foods and drinks that can be costly at health food stores, but easily made at home for pennies.

Kombucha is a common favorite but its high cost might make consuming a bottle a day seem expensive, so making your own is highly encouraged.

Promote digestive health: Make your own Kombucha!

• Purchase a culture, either online or at a health food store.  If you know someone who brews their own they are usually more than willing to give you a piece of their culture.
• Boil a gallon of water and add 7-9 teabags of your choice.
• Dissolve a cup of sugar, remove the teabags and let it cool completely.
• Pour the cooled water into a gallon container (glass or ceramic crock) and add the culture.
• Make sure the tea is completely cooled before adding the culture because heat will kill the culture.
• Cover the container with a paper towel or tea towel secured with a rubber band. Then, let it sit in a cool dry place for 7-28 days depending on your taste.  (You can start tasting after a week and when it suits your taste you can bottle the tonic for the second ferment.)
• Let the bottled drinks sit for another 24-48 hours to get the carbonation.
• Once ready, chill in the fridge and enjoy! The bottles will continue to ferment when left out so once the second ferment is done you can put it in the fridge to stop the fermentation process. If the drink is fermented too long and becomes too vinegary tasting it can always be used as a vinegar substitute for cooking and salad dressings with a probiotic kick!

Incorporating these recommendations into your life will begin to heal your body for the better. Eliminating processed foods and including more fresh fruits and vegetables will reduce the number of toxins that are entering the system, while exercise will work to remove the toxins, stimulate the lymphatic system and cleanse the blood.

Strive to consume probiotic-rich food and drinks daily.

Citations:

http://articles.mercola.com/sites/articles/archive/2012/06/27/probiotics-gut-health-impact.aspx

http://inhealth.cnn.com/digestive-health-center/4-exercises-to-boost-digestive-health/

Is it time for you to reset your mind? Sometimes, you just need a fresh start.

“You cannot expect to live a positive life if you hang with negative people.”  ~ Joel Osteen

How do positive people react when they are faced with negative energy? What tactics can be used to delete the negative thoughts and clean the slate when someone has been releasing their constant fears, worries, and ever-painful words on those who do not deserve it?

At times, people are inclined to bare and even be the subject of another person’s painful words and hurting soul. It can be said that positive people attract positive situations however, sometimes positive people attract bucket fillers who want to absorb their energy while leaving a trail of negativity. This can become very harmful to our precious thoughts as well as our positive mental clarity. Listening to negative words spoken around and to us can cloud our judgments and may even force our thoughts in that same direction. Being around negative people is inevitable however what we choose to accept and what we choose to DELETE is our choice.

“Staying positive can be a challenge – however, it is the most important principle in life when we are trying to create a harmonious and whole existence.”

Not everyone may support our decisions, as their life story will be different than ours. Staying positive can be a challenge – however, it is the most important principle in life when we are trying to create a harmonious and whole existence. To delete and reset is a very healthy way of dealing with people who may not support your calling and path.

By deleting negative words from our minds and especially the negative words that others may speak to us and resetting our thoughts, we are more likely to make positive choices, remove burdens and strife, and thrust ourselves into the destiny that is waiting for each and every one of us. When we delete negative words and negative self-talk, we are able to honor the positive energy that will lead us to the healthy, happy, and whole existence that is waiting for us.

To delete the negative words or thoughts and positively reset your mind, you need to exercise daily positive habits.

Here are some effective ones to begin:

3 Exercises to Delete and Reset Your Mind

1) Keep a journal.

Keep a journal to write out all of the negative thoughts or words that are spoken to or by you. At the end of the day go through the list and cross off as many as you can by replacing the words or thoughts with a positive truth or dream. By keeping a journal and tracking our thoughts we are able to recognize how and why we are thinking or receiving negative information.

2) DELETE what is not positive.

Although we may not always agree with other people, we can allow others to express themselves without agreeing with them. Transparency is the best form of honesty in any relationship. However, if the friend, colleague, or family member does not agree with us and begins to condemn our thinking we have the choice not to accept. We do not need to verbalize this act. Yet, in our mind, we can begin to immediately dismiss the words we are hearing and replace them with our own positive self aligning thoughts.

*(Editor’s note:  As negative words are sent toward you, reaffirm mentally with positive affirmations to bolster your own self-beliefs.)

3) EMPATHIZE but do not INTERNALIZE

By empathizing with others, we are able to hear their troubles. Internalizing their beliefs, however, is not a recipe for positive mental clarity. Empathizing with others allows them to share their worries, is a natural instinct, and shows kindness through their troublesome journey. The problem becomes evident when the receptor of information begins to internalize those fears and worries as their own. To effectively listen without internalizing, offering positive words of love, trust, and kindness as advice will allow the speaker to keep their troubles as their own. Thus, it will give you the mental clarity that is needed to stay in your positive mindset.

How do you maintain a high level of emotional well-being? Share with us in the conversation below!